Workout of the Day:
“Grace”
135/85 lb. Clean and Jerk, 30 repetitions for time

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The Bitter Truth On Splenda – Part 1
Written by Calvin Sun

Splenda Part One
Sucralose, better known by its brand name Splenda, has become one of the most popular sugar substitutes in our country. You can find it in several places, ranging from baked goods to diet sodas and even on the counter at your local coffee shop. I was recently having coffee when I overheard two ladies debating the use of Splenda sweetener as part of their nutritional regime. Apparently one of them had recently adopted a “points based” weight loss program that promoted use of artificial sweeteners. She argued that Splenda was a choice product because of its null caloric content and she claimed it was safe because it was an “all-natural” product. I frequently hear similar sentiments whenever I consult clients on their nutrition:

“It has no calories, so it will help me lose fat”
Not exactly, in fact it does the exact opposite. Several studies conducted in recent years have found that consumption of artificial sweeteners can actually contribute to weight gain, metabolic syndrome, and increased risk for heart disease and diabetes. Purdue University conducted a study that found that consumption of artificial sweetener actually led to greater weight gain than those who consumed regular sugar (Journal of Behavioral Neuroscience). While Splenda contains no calories it can still elicit the same insulinogenic response triggered by sugar. When a sweet-tasting substance hits your tongue, a physiological response triggers the pancreas to release insulin into the blood stream for the expected increase in blood sugar. Without the calories the body expects, you remain hungry and become predisposed to overeating at your next meal.

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Michele Vieux
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Michele Vieux

Double WHOOT to everyone at the 9:30 class today!

Many-a-milestone reached as Rhonda Row Queen RAN 800 meters!!!

Karen & Kate nearly mastered clean & jerks ON THEIR FIRST DAY CROSSFITTING!

Timmy G, Linda & Dee are all back in action!!

And, Baby Karis Sack of Flour made her great escape from the kiddie pin. The only reason we knew in time to stop her from running to the gelato bar was due to the squeaky pink shoes she wears!! (I’m still waiting to see the pic of her w/ a fistful of peanut butter).

Ken…..don’t make me join Court in the chase.

Courtney
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Courtney

Just wanted to put in my two cents for the 9:30 crew, everyone did such a great job this morning. It was so much fun to be with my 9am ladies (plus a few wonderful new additions) at CFI. There is one person however I am missing…Ken don’t make me chase you down!!

Mark Riebel
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Mark Riebel

POS, next time it’s one-arm Grace.

POS
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POS

Wayne… I read Calvin’s Bio and I got inspired. As for that 155# been there with you in fact, not the same if there isn’t a hot dusty dog pit with Mark killing it next to you! But I will take that suggestion to heart for the next time this pretty lady shows up.

Invictus
Member
Invictus

Holy ‘Grace’ Batman! POS, thats elite, keep on pushing! Next time with 155# or what?

POS
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POS

Calvin and Mark: I hope you both do lots of blogging and share your vast knowledge with the CFI community. It is great to learn something new every day, especially when it is from people who have the ability to cut through the BS that the mainstream feeds us. I also think it would be great to see a little Pro vs. Con arguments coming from the staff, even if it means someone has to just play devil’s advocate.

Grace: 3:05 RX’d

Ali Incredible
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Ali Incredible

Awesome work this morning! Dani – stellar job on the training, and thanks for the tips on my hunchback…stretching my arms at work is so helpful, although everyone else is weirded out by it. I was so honored to do the workout at Invictus this morning with everyone. Not only is the gym amazing, the motivation everyone brought rocked. Ken, having you in front of me was an inspiriation, nice work today. Thanks for letting me come and work out with you guys, I will be there full timing it in Feb. Bring on the PR’s in 09!! Ali H.

wayne
Member
wayne

Outstanding 6:00 am class this morning, Dani you are the bomb girl. First time for me doing Grace, and now that I’ve got a feel for it will jack up the intensity next time she comes around. 10:28 as RX’d. BC, you killed this one dude! You turned around and asked, ‘You’re on 15 too right?’ – Me: ‘Uhhhh 10…’ stellar work man! Ken, great to see you at 6:00 am, changing it up from 9:00 am can only be a good thing. POS, we totally were running billboards that day! CJ might just be a viral marketing genius! Oh… Read more »

POS
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POS

Dani, thanks that is one warm smile on a day where the wind chill is 20 degrees. I might have to give SD a trial run this summer for a month or so. Thanks for the WOD clairification, I am a fan of the overhead anyhow. Will post how it goes.

Mark Riebel
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Mark Riebel

And if you click my name this time, you’ll get some other article summaries. Enjoy!

Mark Riebel
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Mark Riebel

Well, I had a bunch of hyperlinks, but apparently they didn’t come out. I’m listing the abstract as the ‘website’ spot to see if it works.

Mark Riebel
Guest
Mark Riebel

Great post, Calvin. I think it’s fascinating to think that the presence of sweet taste alone could illicit a pancreatic response, though I guess it’s not that far-fetched if you think of the salivary response of Pavlov’s dog. I think it’s general good practice to ingest as few strange sounding chemicals as possible, and these studies and others seem to reiterate that. I rarely use Splenda or other sweeteners, but before you go out and replace all of the artificial ones with regular table sugar in an effort to avoid suddenly becoming obese, consider a few things. After reading the… Read more »

Dani
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Dani

POS, first and most importantly WE MISS YOU. Seriously when are you just going to throw in the towel and come home (SD is your home). 😉

As for Grace, at 6 a.m. we did ground to overhead anyhow.

POS
Guest
POS

BC Awesome job brother! I know I am repeating myself but does CFI make everyone do the full squat clean in Grace, or are we doign overhead anyhow? Just want to know before I hit this one up later on today. Wink, sounds like you are ripping it up, just don’t let CJ make you do too many Dynamax advertising laps, it might mess with your POSEing!

Dani
Guest
Dani

Great post Cal. And fantastic work by the 6 a.m. crew. Everyone had stellar form and put forth solid effort.

And Ken, I believe my enthusiasm was a combination of coffee and excitement to be coaching again, surrounded by amazing athletes in a beautiful facility. Still have a smile on my face.

So happy CFI is open. I hope everyone has a great day.
Dantelope out-

Chris F
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Chris F

0600 crew rocked it today! Very cool to see such a large and enthusiastic group at such an early hour. It looks like the 0600 already has some seriously committed athletes! Nice job to my buddy Wink for hitting this girl up with the rx’d weight! Big Bad Ken, you are a stellar athlete! From what I’ve seen over the months, you continually improve and excel at each WOD. Knowing your desire to progress and commitment to CF, you’ll be up there with your overhead weight in no time. My first “named” WOD at CFI and I was stoked set… Read more »

Ken
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Ken

What a great WOD today! It is so motivating to see everyone early in the AM. Dani brought lots of enthusiasm to 6 AM (or 0600 for you military type) but I am not sure if that is her normal cheery self or the gallon of coffee she had prior to class. Was able to complete the 1st 10 at 125 but then had to scale to 115 in order to complete the remaining 20 reps. Overall time, 11:32. Will definately need to work on these. CFI, you have BY FAR the best facility & trainers in the country. You… Read more »

Calvin Sun
Member
Calvin Sun

BC,
It will still elicit an insulin response thereby decreasing insulin sensitivity and increasing glucose intolerance. Compared to Splenda, Stevia can be considered the lesser of two evils. In part 2, I’ll discuss some research that has shown Splenda has more negative side effects that we had previously thought.

Chris Freischlag
Guest
Chris Freischlag

Cal,
I use Stevia sometimes. It’s supposedly a natural sweetening alternative, but would it also stimulate an undesirable insulin response?

BC

mike
Guest
mike

Very interesting. Several people I know–both friends and family–swear by artificial sweeteners: splenda, aspartame, whatever. They truly believe that because it’s artificial and that there is no caloric value, they can, in fact, use more of it. It’s pretty scary that despite having no calories up front, an insulin response is still elicited. I guess it goes to show that there really is no such thing as a free lunch.

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.